Unc

by

2 athletes joined

Program Description

To make unc jacked

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
140 minutes
Created
May 05, 2025 07:35
Last Edited
May 20, 2025 07:26

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Bicep Curl (Dumbbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

2

10 reps

-

4

Hammer Curl

3

10 reps

-

5

Dip (Weighted)

3

9 reps

-

6

Preacher Curl (Dumbbell)

4

12 reps

-

7

Bench Press (Dumbbell)

2

12 reps

-

Day 2

1

Leg Extension

3

-

2

Seated Calf Raise

3

-

3

Leg Press

3

-

4

Leg Extension

2

-

5

Seated Calf Raise

2

-

Day 3

1

Bench Press (Close Grip)

3

8 reps

-

2

Lateral Raise (Dumbbell)

4

8 reps

-

3

Single Arm Tricep Extension (Cable)

4

10 reps

-

4

Seated Shoulder Press (Dumbbell)

3

-

5

Tricep Pushdown (Cable)

3

12 reps

-

6

Lateral Raise (Dumbbell)

3

12 reps

-

Day 4

1

Pull-Up (Bodyweight)

4

8 reps

-

2

Dumbbell Row

3

8 reps

-

3

Shrug (Dumbbell)

3

10 reps

-

4

Standing Pullover (Cable)

3

12 reps

-

5

Shrug (Dumbbell)

3

12 reps

-

Day 5

1

Seated Hamstring Curl

4

-

2

Seated Calf Raise

3

-

3

Hip Abductor (Machine)

3

-

4

Hip Adductor (Machine)

3

-

5

Seated Hamstring Curl

4

-

6

Seated Calf Raise

2

-

Day 1

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

3

Incline Bench Press (Dumbbell)

2 Sets

10 Reps

-

4

Hammer Curl

3 Sets

10 Reps

-

5

Dip (Weighted)

3 Sets

9 Reps

-

6

Preacher Curl (Dumbbell)

4 Sets

12 Reps

-

7

Bench Press (Dumbbell)

2 Sets

12 Reps

-

Day 3

1

Bench Press (Close Grip)

3 Sets

8 Reps

-

2

Lateral Raise (Dumbbell)

4 Sets

8 Reps

-

3

Single Arm Tricep Extension (Cable)

4 Sets

10 Reps

-

4

Seated Shoulder Press (Dumbbell)

3 Sets

-

5

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

Day 4

1

Pull-Up (Bodyweight)

4 Sets

8 Reps

-

2

Dumbbell Row

3 Sets

8 Reps

-

3

Shrug (Dumbbell)

3 Sets

10 Reps

-

4

Standing Pullover (Cable)

3 Sets

12 Reps

-

5

Shrug (Dumbbell)

3 Sets

12 Reps

-

Day 2

1

Leg Extension

3 Sets

-

2

Seated Calf Raise

3 Sets

-

3

Leg Press

3 Sets

-

4

Leg Extension

2 Sets

-

5

Seated Calf Raise

2 Sets

-

Day 5

1

Seated Hamstring Curl

4 Sets

-

2

Seated Calf Raise

3 Sets

-

3

Hip Abductor (Machine)

3 Sets

-

4

Hip Adductor (Machine)

3 Sets

-

5

Seated Hamstring Curl

4 Sets

-

6

Seated Calf Raise

2 Sets

-